Nutridag Αυγή Ντάγγα

14/04/2025

Acai strawberry and banana bowl for 2

Ingredients

  

2 frozen acai packets

1 frozen banana

1 cup strawberries

1 cup water

a few slices of fresh banana for topping

a few extra slices of strawberries for topping

small handful of coconut flakes

optional: 1 more cup of frozen fruit to thicken if necessary

optional: ¼ rolled oats

Instructions

Place 2 frozen acai packets, 1 frozen banana, 1 cup strawberries, 1/4 rolled oats and 1 cup of water in a high speed blender and blend.

Add ½- 1 cup of additional frozen fruit to thicken smoothie bowl if needed and blend.

Serve in bowls and top with a few slices of banana, strawberries and coconut flakes. Enjoy!

14/01/2025

29/12/2024

Salmon Teriyaki with Rice and Spinach:

Ingredients:

For the Salmon:

2 salmon fillets

3 tbsp soy sauce

2 tbsp honey + 1 tbsp water

1 tbsp sesame oil or olive oil

For the Rice and Spinach:

1 cup uncooked rice (e.g. Basmati)

2 cups fresh spinach

1 tbsp sesame oil or olive oil

Salt and pepper to taste

Instructions:

1. Cook the Rice:

Rinse the rice thoroughly and cook according to package instructions. Set aside.

2. Prepare the Teriyaki Sauce:

In a small bowl, mix soy sauce, honey, oil. Set aside.

3. Cook the Salmon:

Heat 1 tbsp sesame oil in a skillet over medium heat.

Place salmon fillets skin-side down and cook for 3-4 minutes.

Flip the salmon and pour the teriyaki sauce over it.

Let it simmer for 3-5 minutes, spooning the sauce over the salmon until it becomes glossy and slightly thickened.

4. Sauté the Spinach:

In another skillet, heat 1 tbsp sesame oil over medium heat.

Add the spinach, season with salt and pepper, and cook until wilted (about 2 minutes).

5. Assemble:

Serve the cooked rice in bowls. Top with the teriyaki salmon and drizzle extra sauce if desired.

Add sautéed spinach on the side.

Optional Garnishes:

Sprinkle with sesame seeds or chopped green onions for added flavor.

Enjoy your delicious and healthy meal!

12/11/2024

Easy protein tortilla with eggs

For 1

Ingredients
- 2 Large eggs
- 1 tbsp low fat cottage cheese
- 1 tsp Himalayan salt
- 1 tsp Garlic powder
- 1 tsp Chili flakes
- 1 tsp garlic chives
- 0.5 tbsp Butter
- 1 multigrain wrap
- 1 tbsp sriracha sauce
- 1 tbsp Salsa

Directions

Instructions for egg mixture
1. In a bowl, add 2 eggs, cottage cheese, garlic chives, salt and spices. Mix well.
2. Now heat up a frying pan and add in the butter.
3. Once melted, add in the egg mix and cook until soft and creamy.
Instructions for wrap
1. Heat up a wrap on a pan until slightly toasted.
2. Add the cooked eggs mixture on top and sprinkle some fresh garlic chives.
3. Now pour some sriracha sauce and fold the wrap over.
4. Now cut it in half before plating.
5. You can serve it with salsa.
protein recipes

16/10/2024

15/10/2024

Carrot cake

Ingredients

• ▢½ tablespoon butter - for pan

• ▢4 large eggs

• ▢½ cup avocado oil or olive oil

• ▢1 ½ teaspoon stevia glycerite - equals ½ cup of sugar

• ▢1½ cup blanched finely ground almond flour 

• ▢2 teaspoons ground cinnamon

• ▢¼ teaspoon allspice

• ▢ ¼ teaspoon of any other salt

• ▢1 teaspoon baking powder - gluten-free if needed

• ▢1 ½ cup carrots - finely grated, loosely packed

Cream cheese frosting:

• ▢200gr cream cheese softened

• ▢1 ½ teaspoon stevia glycerite - equals ½ cup of powdered sugar

• ▢½ teaspoon pure vanilla extract

• Preheat the oven to 200°C. Generously butter a square pan Or line it with parchment with an overhang and grease the parchment paper.

• In a large bowl, whisk together the eggs, oil, and stevia until combined. 

• Mix in the almond flour, using a rubber spatula, and then a hand whisk. Whisk until completely smooth. 

• Whisk in the cinnamon, allspice, kosher salt, and baking powder. 

• Fold in the grated carrots. 

• Transfer the batter to the prepared pan, smoothing it out with a rubber spatula. Bake the cake until puffed and fragrant and a toothpick inserted in its center comes out clean, about 25 minutes. 

• Cool the cake in the pan on a cooling rack until completely cool, about 1 hour. 

• When the cake is completely cool, make the frosting: whisk the soft cream cheese, stevia, and vanilla with a hand whisk until smooth and fluffy. 

• Run a knife around the edges of the pan to loosen the cake. Cut the cake into nine squares. To remove each square from the pan, firmly slide a cake server underneath each slice and lift it out. 

• Using a soup spoon, divide the frosting evenly between the cake slices. Use a small spatula to spread the frosting evenly on top of each slice (just like you would frost a cupcake

10/10/2024

Practicing Mindfulness During Meals
In our fast-paced lives, meals often become rushed tasks rather than moments of nourishment. Practicing mindfulness during meals can enhance your eating experience and promote better health. Here are some quick techniques to incorporate mindfulness at the dining table:
1. Mindful Check-In
Before eating, assess your hunger and emotional state. Are you truly hungry, or eating out of habit? This sets a mindful tone for your meal.

2. Express Gratitude
Take a moment to appreciate your food and its journey from farm to table. This fosters a deeper connection with what you eat.

3. Eat Slowly
Chew each bite thoroughly and savor the flavors. Eating slowly helps your brain register fullness, reducing the chance of overeating.

4. Minimize Distractions
Turn off screens and put away your phone to focus solely on your meal, enhancing your awareness of the experience.

5. Engage Your Senses
Notice the colors, smells, textures, and sounds of your food. Engaging all five senses keeps you present and enhances enjoyment.

6. Take Mindful Pauses
Put down your utensils between bites to check in with your hunger and fullness cues.

7. Reflect Post-Meal
After eating, consider how the meal made you feel physically and emotionally. Reflecting helps you make more mindful choices in the future.By incorporating these simple techniques, you can transform meals into meaningful experiences that promote well-being and a healthier relationship with food.
By incorporating these simple techniques, you can transform meals into meaningful experiences that promote well-being and a healthier relationship with food.

09/10/2024

Easy sticky orange tofu for 2

What you will need

300 g tofu
4 tbsp cornstarch
some rice or quinoa to serve with

For the sauce:

1 orange zest & juice
2 tbsp soy sauce
1 garlic clove
1 cm ginger
1 tbsp cornstarch
60 g honey or maple
1 tbsp vinegar
How to
Lay the tofu onto some kitchen paper and cover it iwth some more. Lay something heavy on top and let it press for abou 5-10 minutes, so as much liquid as possible goes out in order for the tofu to become crispy when frying. Then cut into 1 cm sized cubes and toss it in the cornstarch

In the meantime grate the orange, then press it. Combine it with the remaining ingredients for the sauce.

Heat up the oil in a pan and fry the tofu on each side for about 1-2 minutes until crispy and golden. Turn the heat down to medium heat and pour in the orange sauce. Give everything a good mix and let simmer for about 3-4 minutes until it has thickend a bit.

Serve with some rice or quinoa.

19/09/2024

Shredded Chicken Tacos with Sour Cream, Feta and Avocado

Ingredients

For the chicken:
440 gr. chicken breast
2 tbsp oil
1 serrano sliced thinly
1/2 red onion sliced thinly
2 tsp garlic powder
2 tsp onion powder
1 tsp chipotle chili powder
1 tsp salt to taste
fresh black pepper

For the sauce:

1/4 cup red sause
1/4 cup sour cream light
1 shallot minced
1 tbsp olive oil
1 tsp red wine vinegar
salt and pepper

To serve:
Gf tortillas
sliced red onion
sliced avocado
crumbled feta light

Instructions
Combine the ingredients for the sauce and mix well.
Taste and adjust the seasoning to your liking.
Set aside.
Cut the chicken breasts into a few pieces.
Place oil in a skillet and heat over medium high heat.
Place the chicken in the skillet and sprinkle with the salt, pepper and spices.
Allow the chicken to brown, then flip and brown the other side.
Add a few tbsp of water to the pan and cover and allow it to cook until fully cooked.
If the pan is getting dry, add a bit more water. You want to keep the chicken moist.
When it is done, allow to cool a bit and then shred it.
In the pan you cooked the chicken in, add another tbsp of oil and add the red onion and pepper and sauté until browned. Add the shredded chicken and mix well and taste.
Add salt if needed.
Heat the flour tortillas in a skillet until warm. Top a tortilla with shredded chicken, red onion, lettuce, avocado, feta and some sauce and serve.

11/09/2024

Roasted veggies

Ingredients

1 large head cauliflower 

400 gr  sweet potatoes 

2 tbsp. extra virgin olive oil 

1.5 tsp. sea salt

1.5 tsp. garlic powder 

1 tsp. smoked paprika 

1 tsp. ground cumin 

1/4 tsp. crushed red pepper flakes (optional)

You can add any other veggie you want

Instructions

Preheat the oven to 200°. Add parchment paper to an extra large baking sheet or to two regular baking sheets.

Cut the cauliflower florets from the stem. Cut cauliflower florets down into similar size, bite sized pieces so they can cook evenly.

Chop the sweet potatoes into 1/2 -1 inch cubes (try to make them all similar sizes).

Add the veggies to the baking sheet (or divide them between the two smaller baking sheets). Drizzle them with olive oil.

Combine the spices in a small bowl. Sprinkle spices over veggies.

Using clean hands or tongs, toss the veggies in the olive oil and spices, ensuring all the spices are off the the bottom of the pan and on the veggies and all the veggies are well coated).

Arrange the vegetables in a single layer, ensuring no piles of veggies exist. This helps them cook evenly and not steam.

Roast at 200° for 35-45 minutes. Check around 30 minutes and stir if needed.

06/09/2024

Stir fry pork

Ingredients

450gr pork loin cut into thin strips

1 red bell pepper cut into strips, 1green pepper cut into strips
1 mini brócoli

1 white onion peeled and cut into strips

Juice of 2 limes

4 Tablespoons Thai hot chili sauce divided

4 Tablespoons soy sauce divided

2 Tablespoons sesame oil or coconut

2 cloves garlic minced

1 inch piece of fresh ginger grated

1 Tablespoon corn starch

2 Tablespoons water

Salt and pepper to taste

Instructions

In a small bowl combine 2 tablespoons of the chili sauce, 2 tablespoons of the soy sauce, juice of one lime, garlic, ginger, salt and pepper. Whisk to combine.

In a medium sized bowl, combine the pork strips with the marinade. Stir well to combine and let marinade for about 30 minutes.

Heat the sesame oil in a wok set over medium to high heat. Add the pork and give it an good stir or shake the pan. It will cook quickly in about 5 – 6 minutes.

Add the peppers and onions to the pork and stir well to incorporate into the pork. cook on high until the peppers start to soften.

Add remaining chili sauce and soy sauce and give a good stir.

In a small glass, combine the cornstarch with the water and stir well.

Push the vegetables and pork to one side of the wok and pour the cornstarch mixture into the pan juices. Stir well until it thickens and becomes a shiny sauce, about 30 seconds. Stir to incorporate into the stir fry.

Remove from heat and squeeze over juice from remaining lime. Suggested serving with Basmati or Jasmine rice.

03/09/2024

Vegan Burgers | Serves 4

2 tbsps Flax Seeds, ground

1/4 cup Water

2 cups Black Beans, canned, drained and rinsed, divided

1/2 cup Green Bell Pepper, chopped

1/2 cup Onion, chopped

1 tbsp Garlic, minced

1 1/2 tsps Salt

1 tbsp Paprika, Smoked

1 tbsp Chili Powder

1 tsp Cumin, Ground , ground

1 tbsp Harissa

1 cup Panko Bread Crumbs

Burger Build | Serves 4

4 pita breads

1/2 cup Smoky Hummus

8 leaves Bibb Lettuce Leaves

1 Avocado

8 slices Plum Tomato

1/2 cup Red Onion

For the burgers

Blend 1 1/2 cup black beans in a food processor until beans are almost a paste. Add green bell peppers, onions, and garlic and process until vegetables are finely chopped.

Transfer black bean mixture in a large bowl. Add remaining black beans, flax seed mixture, salt, spices, harissa, and bread crumbs. Mix until ingredients are evenly distributed. Cover and refrigorate for 30 minutes.

For sliders, form into 8 equal patties. For burgers, form until 4 equal patties. Freeze for at least 1 hours (or until needed).

Heat grill on high, ensure grill is well oiled. Grill patties until they have desired grill marks and are heated through.

Toast pitas. Spread hummus on base of the pita, top with lettuce leaves and grilled patties on top of that. Finish with avocado, onions, and tomato slices.